w21 – legs back

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 2888

Pull Ups

Set 1 : 10 Laps/Reps
Set 2 : 6 + 10kg Laps/Reps
Set 3 : 6 + 10kg Laps/Reps
Set 4 : 6 + 10kg Laps/Reps

Leg ext

Set 1 : 70.0×20
Set 2 : 72.5×15
Set 3 : 72.5×12
Set 4 : 42.5×25

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70×10

Seated Leg Curl

Set 1 : 70.0×15
Set 2 : 70.0×15
Set 3 : 72.5×15
Set 4 : 45.0×20

Cable Seated Row

Set 1 : 70.0×14
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 45.0×25

Rotary calf extension

Set 1 : 100.0×20
Set 2 : 100.0×15
Set 3 : 110.0×15
Set 4 : 110.0×15

Wide Grip Lat Pulldown

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

KB SLDL

Set 1 : 32.0×11
Set 2 : 32.0×12
Set 3 : 32.0×12

Cable Reverse Fly

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 35.0×12
Set 4 : 30.0×10

Damage: Levator. Scap etc.

NOTES: Not bad session.

IMG_20140503_113041-650x866

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